15 essential fruits to include in your diet

I really love fruits, especially mangoes, bananas, avocado, grapes, watermelon, etc. I do not eat guyabano, just don't like it. Fruits are indispensable. Its fiber, water, minerals, vitamins, phytonutrients, antioxidants keep us well. 


1. Watermelon beats the scorching summer heat with 95% water and its electrolytes.

2. Cantaloupe/muskmelon is an excellent source of phytochemicals – vitamin A and C.

3. Kiwi fruit with vitamin C, vitamin E and omega-3 fatty acids from its numerous edible seeds have potential properties of a natural blood thinner.

4. Pomegranate an exotic fruit is an antidote for heart ailments due to its polyphenolic anti-oxidant compound - punicalagin. 

5. Citrus fruits are synonymous to vitamin C and vitality. Well you may be allured with vitamin C loaded orange juice but ascorbic acid on exposure to light and air gets oxidized to dehydroascorbic acid, highly unstable and further breaks down to 2,3-diketo-L-gulonic acid.

6. Star fruit, Bilimbi or Carambola with its high vitamin A, vitamin C and zinc content is used as a cure for acne and oily skin. 

7. Rope in raw Papaya as meat tenderizer, as it has a powerful digestive enzyme papain/papinase that breaks down tough meat fibres. 

8. Amla is a powerhouse of vitamin C, harbouring 20 times more that of an Orange. 

9. Our own berry of India – Zizyphus, commonly known as Ber or Jujuba is under-utilized.

10. Avocado, the only fruit with high fat content of 25% is high in mono-unsaturated fats.

11. Pineapple, an excellent source of vitamin C is a natural digestive aid and a meat tenderizer as it contains a proteolytic enzyme - bromelain. 

12. Guava, a powerhouse of vitamin C, protects us from cold and flu with 4 - 10 times more vitamin C than citrus fruits.

13. Apples contain quercetin an antioxidant with anti-inflammatory properties.

14. Grapes have garnered attention due to its polyphenol - resveratrol that promotes longevity and several antioxidants shielding cardiovascular system. 

15. Tamarind pulp is commonly used in Asian cuisine and Worcestershire sauce due to its pleasing sour flavor. 


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